Holistically Engineered

Grain Free Paleo Recipes and Healthy Living

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5 Tips for A Whole30 Compliant 4th of July

June 27, 2016 By Karen Sorenson

Summer is here and that means lots of summer barbecues, but it can be hard to navigate these gatherings to find healthy foods.  If you’re not familiar with the Whole30 program, I definitely suggest checking it out here.  It’s a free program I have done at least 4 times (I usually modify it for low… 

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Filed Under: Misc, Paleo, Whole30 Tagged With: 4th of july, barbecue, BBQ, low carb, pool party, summer, Whole30

Easy Weeknight Meatballs (Paleo and Low Carb)

January 24, 2016 By Karen Sorenson

It’s been awhile since I’ve had a blog post, not because I’ve given up on low carb/paleo eating, but because life changes have limited my space (and natural light) to take food photos.  I used to have a photography “studio” (really it was just an extra bedroom) with plenty of space to have all my… 

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Filed Under: Beef, Paleo, Whole30 Tagged With: 21 day sugar detox, 21DSD, baked meatballs, easy meatballs, grain free, low carb, meatballs, no added sugar, paleo, weeknight meal, Whole30

Mediterranean Spiced Carrots

May 6, 2015 By Karen Sorenson

It’s always nice to have a handful of homemade spice mixtures on hand to jazz up the typical veggie side dishes I eat.  Making your own spice mixtures ensure that there are no added fillers, preservatives, or sugar. This Mediterranean spice mixture has a lot of the flavors of the Mediterranean and is versatile for many… 

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Filed Under: Paleo, Sides, Whole30 Tagged With: breakfast, dairy free, egg free, gluten free, grain free, health, nightshade free, nut free, paleo, primal, side dish, special diet, special diets, summer, Veggies

Italian Noodle Soup (Paleo and Gluten Free)

March 5, 2015 By Karen Sorenson

In the last year or two my Dad had been trying to eat better and lose some weight.  I had asked him several times to try going gluten/grain free for 30 days to see what effect it would have on his psoriasis.  He eventually got on board and started to notice his skin was clearing… 

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Filed Under: Paleo, Pork, Whole30 Tagged With: bone broth, dairy free, egg free, gluten free, grain free, health, nut free, paleo, primal, soup, special diet, special diets, zucchini

Pesto Burgers (Paleo, Low Carb, and Low FODMAP)

February 2, 2015 By Karen Sorenson

I have lettuce wrapped burgers pretty often since they make such an easy dinner.  And although I’m a creature of habit and could eat the same thing for dinner over and over again, I do eventually get bored with the same ole thing.  Pesto is usually reserved for zucchini noodles or spaghetti squash, but the other… 

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Filed Under: Beef, Misc, Whole30 Tagged With: Atkins, dairy free, egg free, gluten free, grain free, health, low carb, nightshade free, paleo, primal, special diet, special diets

Roasted Spiced Radishes (Paleo and Low Carb)

January 21, 2015 By Karen Sorenson

When I first changed my diet I started by lowering my carbs and one of the best substitutes for potatoes was  radishes.  At first I wasn’t going to try it because most of my experience with radishes was in raw form in salads.  Yuck!  I definitely wasn’t a fan of raw radishes, but I decided to… 

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Filed Under: Paleo, Sides, Whole30 Tagged With: 21DSD, Atkins, clean eating, dairy free, egg free, gluten free, grain free, health, low carb, nut free, paleo, primal, special diet, special diets, sugar free, Veggies, Whole30

Herb Crusted Pork Loin (Low Carb and Paleo)

January 14, 2015 By Karen Sorenson

I usually get all my meat from a local farm that has grassfed beef plus pastured chicken, pork, and turkey. It’s so convenient to be a part of the “meat share” and each month and I pick up the meat at the farmer’s market once a month.  It’s already packaged and I store it in… 

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Filed Under: Paleo, Pork, Whole30 Tagged With: 21 day sugar detox, 21DSD, Atkins, Atkins induction, dairy free, egg free, gluten free, grain free, health, low carb, low FODMAP, nightshade free, nut free, paleo, primal, special diet, special diets, Whole30

Spiced Chicken Wings (Low Carb and Paleo)

January 12, 2015 By Karen Sorenson

Today is Day 8 of our 30 Day Clean Eating Challenge.  So far so good for me and while my diet normal consists of clean low carb and paleo eating, I had indulged on a little too many grain free treats over the holidays.  Plus I’m trying to get rid of SIBO so it’s best for me… 

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Filed Under: Chicken, Gameday, Paleo, Whole30 Tagged With: 21 day sugar detox, 21DSD, Atkins, dairy free, egg free, gameday, gluten free, grain free, health, low carb, low FODMAP, nut free, paleo, party foods, primal, SIBO friendly, special diet, special diets

Taco Lettuce Wraps (Paleo and Low FODMAP)

January 7, 2015 By Karen Sorenson

So you may be thinking that the little packet of seasoning you usually buy for tacos can’t be all that bad for you.  Have you flipped over the package and read through the ingredients? Store bought taco seasoning contains ingredients that are far from real food and add unnecessary carbs and sugar to the mix…. 

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Filed Under: Beef, Paleo, Whole30 Tagged With: Atkins, dairy free, egg free, gluten free, grain free, health, low carb, low FODMAP, nut free, paleo, primal, SCD, SIBO diet, special diet, special diets

Clean Eating Side Dish: Carrot Purée

January 5, 2015 By Karen Sorenson

It’s always nice to have some different veggie options to turn to when you’re wanting something a little different.  When I first started posting recipes with carrots most people were shocked because they aren’t considered “low carb” (at least not very low carb).  One thing I have learned over the years is that you have… 

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Filed Under: Sides, Whole30 Tagged With: dairy free, egg free, gluten free, grain free, health, holiday, nightshade free, nut free, paleo, primal, special diet, special diets, thanksgiving, Veggies

Braised Short Ribs (Paleo and Low Carb)

October 27, 2014 By Karen Sorenson

As you may know, I’m currently working on getting rid of SIBO.  Having SIBO effects digestion which in turn can effect nutrient absorption, weight loss/gain, etc.  Needless to say it’s not fun and I’m really glad I found a Naturopath to help me get back on track.  I’ve had to adjust my diet because foods… 

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Filed Under: Beef, Paleo, Uncategorized, Whole30 Tagged With: Atkins, dairy free, egg free, gluten free, grain free, health, low carb, low FODMAP, nut free, paleo, primal, SCD, special diet, special diets, Veggies

Mashed Celery Root (Paleo, Low Carb, Low FODMAP, SCD)

October 13, 2014 By Karen Sorenson

Good ole celeriac, aka celery root.  It’s the ugly duckling of the vegetable world.  Its weird looking exterior makes people pass right by it in the grocery store.  A lot of people have no clue how to prepare a celery root.  Luckily, a few years ago I decided to try celery root for the first… 

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Filed Under: Paleo, Sides, Whole30 Tagged With: Atkins, dairy free, egg free, gluten free, grain free, health, low carb, nut free, paleo, primal, special diet, special diets, Veggies

Cilantro Lime Vinaigrette (Paleo and Low Carb)

September 17, 2014 By Karen Sorenson

One of my favorite things to do in the kitchen is to make my own salad dressing.  It’s so easy to throw the ingredients in a mason jar and shake it all together.  Make the salad dressing fresh like that makes it easy to experiment with different flavors.  I use this Cilantro Lime Vinaigrette for… 

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Filed Under: Misc, Whole30 Tagged With: cilantro, dairy free, dressing, egg free, gluten free, grain free, health, lime, low carb, nut free, paleo, primal, salad dressing, summer

Cucumber “Pasta” Salad (Low Carb and Paleo)

August 1, 2014 By Karen Sorenson

Happy August!  As August is upon us there is usually a big push to get back on track with health goals as we approach the holiday season.  I know a lot of folks are starting on a Whole30 or the 21-Day Sugar Detox to eat squeaky clean after straying a little during the summer.  One of my… 

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Filed Under: Paleo, Whole30 Tagged With: 21 day sugar detox, 21DSD, Atkins, dairy free, egg free, gluten free, grain free, health, low carb, nut free, paleo, primal, special diet, special diets, summer, Veggies

Lemon Basil Grilled Chicken (Paleo and Low Carb)

June 23, 2014 By Karen Sorenson

I love making my own salad dressings.  Ever since I stopped eating store bought mayonnaise because it’s full of canola oil and/or soybean oil and I got tired of many, many, many failed attempts at a homemade paleo mayo that actually tastes good (well good enough for my beloved Ranch seasoning).  So I had to turn to… 

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Filed Under: Chicken, Paleo, Whole30 Tagged With: 21DSD, Atkins, dairy free, egg free, gluten free, grain free, health, low carb, nut free, paleo, primal, special diet, special diets, summer, Whole30

How To Use a Whole Coconut + $100 Gift Card to MightyNest Giveaway

June 16, 2014 By Karen Sorenson

I’ll admit it, the thought of handling a whole coconut is a little daunting.  Where do you start?  The good news is that it’s actually pretty easy and a great way to Savor the Summer! School’s out! It’s time to focus on enjoying the long days of summer with family and friends. Barefoot temps, fresh… 

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Filed Under: Paleo, Whole30 Tagged With: 21DSD, article, coconut, dairy free, egg free, gluten free, grain free, health, how to, low carb, nightshade free, nut free, paleo, primal, special diet, special diets, summer, Whole30

Easy Homemade Ketchup (Paleo, Whole30, No Sweetener Added)

May 30, 2014 By Karen Sorenson

Easy Homemade Paleo Ketchup Recipe Summertime usually means lots of burgers on the grill.  When you are eating a bun-less burger it’s important to have lots of flavoring and usually that’s through the use of condiments.  Store bought ketchup is full of sugar and when going low carb the first reaction is to reach for… 

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Filed Under: Misc, Paleo, Whole30 Tagged With: dairy free, egg free, gluten free, grain free, health, low carb, no sugar added, nut free, paleo, primal, special diet, special diets, summer

Creamy Zucchini Noodles with Bacon (Dairy Free)

April 21, 2014 By Karen Sorenson

So lately I’ve had an obsession with mashed cauliflower since it’s such an easy side dish.  I usually steam some frozen organic cauliflower (or fresh if I have some hand), add some ghee, salt, and pepper.  Then I just buzz it with my immersion blender until it’s smooth.  So perfectly easy and delicious!  Well, I… 

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Filed Under: Paleo, Sides, Whole30 Tagged With: Atkins, cauliflower, egg free, gluten free, grain free, health, low carb, paleo, primal, side dish, special diet, special diets, summer, Veggies, zucchini

How to Make Coconut Flour

March 19, 2014 By Karen Sorenson

Have you ever wanted to learn how to make coconut flour?  The other day I showed you how easy it is to make homemade coconut milk (check it out here if you missed it) without any guar gum or other added preservatives.  After making the coconut milk, the coconut pulp is leftover and can be… 

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Filed Under: Misc, Paleo, Whole30 Tagged With: Atkins, coconut, dairy free, egg free, gluten free, grain free, health, low carb, nut free, paleo, primal, special diet, special diets

How To Make Toasted Coconut Butter (Video)

February 7, 2014 By Karen Sorenson

On my post for Chocolate and Toasted Coconut Swirl Cups I’ve received several comments from people that tried making Toasted Coconut Butter and it did not work from them.  People were reporting that it ended up as shredded coconut instead of coconut butter.  I normally make toasted coconut butter in my Vitamix so I decided… 

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Filed Under: Desserts, Misc, Whole30 Tagged With: Atkins, coconut, dairy free, egg free, gluten free, grain free, health, low carb, nut free, paleo, primal, special diets, video

Slow Cooker Pork Loin with Onion Gravy

January 24, 2014 By Karen Sorenson

One of my favorite things to do for dinner on a Sunday is to throw something in the slow cooker while I work on getting ready for the start of the workweek and the enjoy the last bit of my weekend.  A few weeks ago, I was going through my freezer and noticed a pork… 

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Filed Under: Paleo, Pork, Whole30 Tagged With: 21DSD, Atkins, dairy free, egg free, gluten free, grain free, health, low carb, paleo, primal, slow cooker, special diet, special diets

Make Ahead Slow Cooker Mashed Cauliflower

January 17, 2014 By Karen Sorenson

Slow Cooker Mashed Cauliflower One of my favorite side dishes is Mashed Cauliflower.  It makes a great substitute for mashed potatoes…you won’t even miss them!  Mashed Cauliflower is easy to make the night of for dinner, but I always like to have some meal options made ahead of time so I have healthy choices on… 

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Filed Under: Paleo, Sides, Whole30 Tagged With: Atkins, egg free, gluten free, grain free, health, low carb, paleo, primal, slow cooker, special diet, special diets, Veggies

Make Ahead Freezer Meatballs

January 10, 2014 By Karen Sorenson

The 30-Day Squeaky Clean Eating Challenge started on Monday so to prepare last weekend I made some make ahead meals so after a long day of work I could mindlessly make dinner without have to think about it much.  One of the dishes I made was Italian Meatballs, which are great for those doing a… 

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Filed Under: Beef, Gameday, Paleo, Pork, Whole30 Tagged With: 21DSD, Atkins, egg free, gluten free, grain free, health, low carb, paleo, primal, special diet, special diets

25+ Clean Eating Recipes and Resources

January 6, 2014 By Karen Sorenson

The new year brings the desire to go back to clean eating.  Often times that is accomplished with a reduction of carbs, a Whole30, or 21 Day Sugar Detox.  In order to help with all of those trying to eat clean after the holidays I have put together a list of 25+ clean eating recipes and resources.  These… 

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Filed Under: Breakfast, Misc, Paleo, Whole30 Tagged With: Atkins, breakfast, dairy free, gluten free, grain free, health, low carb, paleo, primal, special diet, special diets

Five Ingredient Friday: Zucchini Noodles (Zoodles)

September 27, 2013 By LowCarbOneDay

Today I’m sharing with you how to make Zucchini Noodles (or any kind of vegetable noodle).  It isn’t a recipe per say, but it’s a very valuable technique to have if you are on a low carb and/or paleo diet.  This technique works great with other vegetables also, so be sure to check out my… 

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Filed Under: Misc, Paleo, Sides, Whole30 Tagged With: 5if, dairy free, gluten free, health, low carb, paleo, paleo friendly, party foods, primal, primal friendly, special diet, special diets

Five Ingredient Friday: Shrimp Scampi with Zoodles

September 13, 2013 By Karen Sorenson

The Five Ingredient Friday recipe this week is an easy Shrimp Scampi with Zoodles (aka Zucchini Noodles).  I used my Spiral Slicer to make the Zoodles.  It makes a large batch of noodles in seconds and it’s easy to clean afterwards. I used to use a julienne peeler, but it would take so much longer… 

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Filed Under: Paleo, Seafood, Whole30 Tagged With: 5if, Atkins, egg free, gameday, gluten free, health, low carb, nut free, paleo, primal, special diet, special diets, zucchini

Slow Cooker Onions

August 23, 2013 By Karen Sorenson

To be honest I have never really liked onions.  Sure I’d eat them if they were chopped up really fine and thrown in a dish, but I never really made onions to eat along side my meals.  I was also pretty disappointed when my CSA was filled with onions every week.  What was I going… 

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Filed Under: Misc, Paleo, Whole30 Tagged With: dairy free, egg free, gluten free, health, low carb, nut free, paleo, primal, slow cooker, special diet, Veggies

Lemon and Garlic Grilled Chicken Skewers

July 24, 2013 By Karen Sorenson

During the summer I’m always looking for recipes to make for dinner that don’t require turning on the oven.  So that means I usually turn to the grill.  Grilling is a great option and it makes the after dinner clean up a breeze.  Even if you don’t own a grill, a grill pan works great… 

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Filed Under: Chicken, Whole30 Tagged With: Atkins, dairy free, egg free, gluten free, low carb, nightshade free, nut free, paleo, party foods, primal, summer

Marinated Golden Beets and Why Beets are Good Carbs

June 12, 2013 By Karen Sorenson

Ok, so apparently I’m not a beet expert.  I had high hopes of making Red Velvet Brownies using the beets that were in my CSA box this week.  Those ruby red beets were going to give my brownies the red color they famously have.  So to prepare the beets, I needed to roast them first…. 

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Filed Under: Misc, Sides, Whole30 Tagged With: dairy free, egg free, gluten free, health, low carb, nightshade free, nut free, paleo, primal, side dish, special diet, special diets, Veggies

Coconut Chips Two Ways and Why You Should Add Coconut to Your Diet

June 10, 2013 By Karen Sorenson

I’m always on the go, so in order to be prepared I always have snacks with me in case I can’t get somewhere to have a decent real food meal.  One of my favorite snacks is Coconut Chips!  Now I know there are a lot of coconut haters out there and believe me I totally… 

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Filed Under: Misc, Whole30 Tagged With: Atkins, coconut, dairy free, egg free, gluten free, health, low carb, paleo, primal, special diet, special diets

Arugula Pesto and Why You Should Eat More Arugula

June 5, 2013 By Karen Sorenson

Last week in my CSA (Community Supported Agriculture) box I had a mysterious bag of lettuce.  I wasn’t exactly sure what it was so I grabbed a leaf and began to chew.  Whoa!! It was peppery!  After many hours of watching the Food Network I knew that peppery lettuce had to be Arugula.  The only… 

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Filed Under: Misc, Paleo, Whole30 Tagged With: Atkins, dairy free, egg free, gluten free, health, low carb, nightshade free, paleo, primal, special diet, special diets, summer

Turnip Cauliflower Mash and the Health Benefits of Turnips

June 3, 2013 By Karen Sorenson

I was just thinking the other week how I hadn’t had turnips in awhile and that I should pick some up at the Farmer’s Market.  Luckily for me, my CSA box had turnips this week.  The first thing that comes to mind when I see turnips is Turnip Fries, but I wanted to make something… 

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Filed Under: Paleo, Sides, Whole30 Tagged With: egg free, gluten free, health, low carb, nightshade free, nut free, paleo, primal, side dish, special diet, special diets, Veggies

Chicken Fajita Rolls (Low Carb and Paleo)

April 26, 2013 By Karen Sorenson

Cinco de Mayo is almost here and usually that means lots of parties with Mexican dishes filled with carbs and grains.  Luckily for us, now that we have Homemade Taco Seasoning and Homemade Taco Sauce we can enjoy Cinco de Mayo with tasty low carb and Paleo dishes. These Chicken Fajita Rolls would make a… 

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Filed Under: Chicken, Paleo, Whole30 Tagged With: Atkins, dairy free, egg free, gluten free, health, low carb, Mexican(American), nut free, paleo, primal, special diet, special diets

Asian Style “Noodles” (Low Carb and Paleo)

March 18, 2013 By Karen Sorenson

It’s always good to have a variety of ways to prepare vegetables so that you do not get stuck in a rut.  I have really enjoyed spaghetti squash this winter, but I usually end up just making spaghetti with it.  I decided to step outside of my comfort zone and make an Asian style noodle… 

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Filed Under: Paleo, Sides, Whole30 Tagged With: almond butter, Atkins, coconut aminos, dairy free, egg free, gluten free, health, low carb, nightshade free, paleo, primal, spaghetti squash, special diet, special diets, Veggies

Dijon Pork Breakfast Skillet (Low Carb and Paleo)

March 4, 2013 By Karen Sorenson

Dijon Pork Breakfast Skillet Today’s recipe is Dijon Pork Breakfast Skillet, which is perfect for breakfast, and is paleo and low carb.  My favorite breakfasts are ones I can make using one pan.  I throw some meat, veggies, and seasoning in a pan and it’s the best breakfast.  It’s fast and doesn’t require a lot… 

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Filed Under: Breakfast, Pork, Whole30 Tagged With: Atkins, Atkins induction, breakfast, dairy free, dijon mustard, egg free, gluten free, health, low carb, nightshade free, paleo, pork, primal, special diets

Awaken: 30+ Egg Free and Grain Free Breakfasts Ebook

February 22, 2013 By Karen Sorenson

I can’t believe it’s finally here!  I have been working hard for months developing/testing recipes, taking photos, and editing the book and it’s finally ready for all of you.  So why did I write an egg free ebook?  My main reason for going egg free was that I don’t tolerate eggs very well, especially when… 

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Filed Under: Beef, Chicken, Misc, Paleo, Pork, Whole30 Tagged With: Atkins, breakfast, dairy free, egg free, gluten free, health, low carb, paleo, primal, special diet, special diets

Butternut Squash Breakfast Skillet (Low Carb and Paleo)

February 20, 2013 By Karen Sorenson

Today’s recipe is Butternut Squash Breakfast Skillet, which is perfect for breakfast.  You may know that I don’t eat eggs for breakfast and I have two reasons for that.  First, I don’t know if I’m allergic to them or what, but we just don’t get along.  I can usually handle them in baked goods, but… 

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Filed Under: Paleo, Pork, Whole30 Tagged With: Atkins, breakfast, dairy free, egg free, gluten free, health, low carb, nightshade free, nut free, paleo, primal, special diet, special diets

Tuscan Chicken Soup (Low Carb and Paleo)

February 18, 2013 By Karen Sorenson

  It’s really hard to believe, but we actually had snow flurries in South Carolina.  I’m not used to the cold weather especially since most of this year’s winter has been spent with temperatures in the 60’s and 70’s.  I needed something to warm me up.  I remembered that when I was doing my Whole30… 

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Filed Under: Chicken, Paleo, Whole30 Tagged With: Atkins, cauliflower, dairy free, gluten free, health, low carb, paleo, primal, soup, special diet, special diets, winter

Lamb Burgers (Low Carb and Paleo)

February 15, 2013 By Karen Sorenson

  Back when I was doing my Whole30, I decided to try lamb for the first time.  I had read that ground lamb was good for beginners that aren’t used to the flavor of lamb.  I ended up making Lamb Burgers and I was pleasantly surprised that the burgers were full of flavor, moist, and… 

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Filed Under: Misc, Paleo, Whole30 Tagged With: Atkins, Atkins induction, dairy free, egg free, gluten free, health, lamb, low carb, paleo, primal, special diet, special diets

#Whole30 Taco and “Rice” Stuffed Acorn Squash (Paleo and Low Carb)

February 8, 2013 By Karen Sorenson

My Whole30 is over, but I wanted to share the meal I had on the last day….Taco and “Rice” Stuffed Acorn Squash.  I absolutely loved the slightly sweet acorn squash paired with the spiciness of the taco meat and caul-rice.  They balance each other out very well.  Acorn squash is a nice hearty vegetable that… 

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Filed Under: Beef, Paleo, Whole30 Tagged With: cauliflower, dairy free, egg free, gluten free, health, low carb, Mexican(American), nut free, paleo, primal, special diet, special diets, squash, taco, Veggies, Whole30

Days 29-30 and #Whole30 Lemon Pepper Chicken

February 6, 2013 By Karen Sorenson

I’m done! I completed the Whole30! I just realized that I made a lot of recipes with lemon during this Whole30.  That might mean that I am deficient in a certain vitamin or mineral.  Anyone know?  Maybe I’m just trying to have plenty of Vitamin C so I don’t get sick.  It has worked so… 

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Filed Under: Chicken, Paleo, Whole30 Tagged With: Atkins, dairy free, egg free, gluten free, low carb, nightshade free, nut free, paleo, primal, special diet, special diets

Days 26-28 and #Whole30 Lemon Dill Salmon in Parchment

February 4, 2013 By Karen Sorenson

Almost there!  Two days away from completing the Whole30. I know it’s really bad, but I can’t help but flip through this ebook: Indulge: 70 Grain Free Desserts and pick out the recipes I want to make once this is over.  I’m going to blame it on the fact that Valentine’s Day is almost here. … 

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Filed Under: Paleo, Seafood, Whole30 Tagged With: Atkins, dairy free, egg free, gluten free, health, low carb, nightshade free, nut free, paleo, primal, special diet, special diets, zucchini

Days 24-25 and #Whole30 Spiced Pork Tenderloin

February 1, 2013 By Karen Sorenson

Well, there are 5 days left of my Whole30.  Overall, this time around has been pretty easy for me so far.  I’ve had fun creating delicious food and even got to try some new things.  I’ve felt great and it has been nice to lose some weight.  Now if I could just keep the stress… 

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Filed Under: Paleo, Pork, Whole30 Tagged With: Atkins, Atkins induction, dairy free, egg free, gluten free, health, low carb, nut free, paleo, primal, special diet, special diets

Days 22-23 and #Whole30 Buffalo Ranch Chicken Meatballs

January 30, 2013 By Karen Sorenson

  Whole 30 Buffalo Ranch Chicken Meatballs When the Super Bowl rolls around I will be two days away from wrapping up my Whole30. That means I need a dish that will be Whole30 approved. One premise of the Whole30 is to not make a bunch of substitutes for your old processed or sugar filled… 

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Filed Under: Chicken, Gameday, Paleo, Popular, Whole30 Tagged With: chicken, dairy free, egg free, gluten free, health, low carb, meatballs, special diet, special diets

Days 19-21 and #Whole30 Marinated Flank Steak (Low Carb and Paleo)

January 28, 2013 By Karen Sorenson

Marinated Flank Steak Recipe Three weeks down and only 9 days left to go!  Wow this Whole30 (and January) is flying by!  Things having been going well on the Whole30. I’m feeling the same as I have the last few weeks, with more energy and feeling more focused.  I also haven’t had any crazy cravings… 

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Filed Under: Beef, Whole30 Tagged With: Atkins, dairy free, egg free, gluten free, low carb, nightshade free, paleo, primal, soy free, special diet, special diets

Paleo Pen Pals and #Whole30 Cajun Mushroom Encrusted Rainbow Trout

January 25, 2013 By Karen Sorenson

This month I participated in Paleo Pen Pals.  I had participated in a foodie pen pal group before, but I was looking for something a little more low carb/paleo friendly.  Luckily, Tarah from What I Gather and Brittanie from Three Diets One Dinner had the great idea of forming a Paleo Pen Pals exchange.  Basically… 

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Filed Under: Paleo, Seafood, Whole30 Tagged With: Atkins, Atkins induction, dairy free, gluten free, health, low carb, mushrooms, nut free, paleo, paleo pen pals, primal, seafood, special diet, special diets, Whole30

Days 15-16 and #Whole30 Pesto "Noodles" (#LowCarb and #Paleo)

January 22, 2013 By Karen Sorenson

I really wanted some pesto so I decided to throw it on my second favorite noodle substitute…spaghetti squash (second behind zucchini noodles).  Pesto is typically made with nuts (which I am staying away from during the Whole30) and cheese (not Whole30 approved).  I decided to leave out the nuts and throw in a little nutritional… 

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Filed Under: Paleo, Sides, Whole30 Tagged With: chicken, dairy free, gluten free, health, lemon, low carb, paleo, primal, sauce, special diet, special diets, Veggies, Whole30

Days 12-14 and #Whole30 Lemon and Mushroom Chicken

January 21, 2013 By Karen Sorenson

This recipe for Whole30 Lemon and Mushroom Chicken uses my new(ish) kitchen accessory..my Dutch oven.  I love throwing meats and veggies in the Dutch oven and letting them cook until they are so tender and juicy.  So delicious! So how am I feeling after two weeks of the Whole30?  Great!  It hasn’t really been difficult… 

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Filed Under: Chicken, Paleo, Whole30 Tagged With: Atkins, dairy free, gluten free, health, lemon, low carb, mushrooms, primal, special diet, special diets

Days 10 & 11 and #Whole30 Pork Stir Fry (Low Carb and Paleo)

January 18, 2013 By Karen Sorenson

One of my favorite things to do when I’m on a Whole30 is to try new things.  I try and pick up a new veggie or some other ingredient that I haven’t tried before.  For months I’ve seen fish sauce online or in the grocery store and looked at it like it was an alien. … 

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Filed Under: Paleo, Pork, Whole30 Tagged With: Atkins, dairy free, gluten free, health, low carb, primal, special diet, special diets

Days 8 & 9 and #Whole30 Beef and "Rice" Stuffed Zucchini (#LowCarb and #Paleo)

January 16, 2013 By Karen Sorenson

low carb beef zucchini caulflower

I am loving this Whole30 thing! I’ve been feeling great and even losing some of the belly bloat I’ve had the last few months.  Now I need to work on going to bed early enough so that I get plenty of sleep.  I’m usually pretty busy during the week with work, class, and keeping up… 

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Filed Under: Beef, Paleo, Whole30 Tagged With: Atkins, Atkins induction, dairy free, gluten free, health, low carb, primal, special diet, special diets

Days 6 & 7 and #Whole30 Slow Cooker Herb Chicken (Low Carb and Paleo)

January 14, 2013 By Karen Sorenson

low carb slow cooker herb chicken

I’m finally back in the swing of things after my work trip.  It’s nice to be home and in my own kitchen.  After being away, I was in desperate need of a trip to the grocery store to restock my kitchen.  Now I’m all ready to knock out the rest of this Whole30! I’ve had… 

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Filed Under: Chicken, Paleo, Whole30 Tagged With: Atkins, Atkins induction, crock pot, dairy free, gluten free, health, low carb, primal, slow cooker, special diet, special diets

Days 4 & 5 and #Whole30 Apple Cider Vinegar Pork Chops

January 11, 2013 By Karen Sorenson

Whole30 Apple Cider Vinegar Pork Chops I’m still hanging in there!  I was able to make it to the grocery store by my hotel and I picked up half an organic, rotisserie chicken that was only seasoned with salt and pepper.  I also picked up some more cucumbers and carrots for the plane ride home.  … 

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Filed Under: Paleo, Pork, Whole30 Tagged With: apple cider vinegar, Atkins, Atkins induction, dairy free, gluten free, health, low carb, primal, special diet, special diets

Days 2 & 3 and #Whole30 Cottage Pie (Low Carb and Paleo)

January 9, 2013 By Karen Sorenson

Days 2 and 3 have gone well.  I was really nervous about traveling while on the Whole30.  I had to travel the last time I did a Whole30, but I had more control over what I ate on that trip.  This time I wasn’t going to have the same control so I needed to be… 

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Filed Under: Beef, Paleo, Whole30 Tagged With: Atkins, cauliflower, dairy free, garlic, gluten free, health, low carb, mushrooms, primal, special diet, special diets

Day 1 and #Whole30 Braised Chicken and Mushrooms (Low Carb and Paleo)

January 7, 2013 By Karen Sorenson

Time to start another Whole30! I cut out sweeteners after Christmas and I have pretty much been eating Whole30 approved meals, but I haven’t noticed any changes.  I’m hoping a strict Whole30 will give me some results.  And not just weight loss results, but more energy and better moods. The low iron and Vitamin D… 

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Filed Under: Chicken, Paleo, Whole30 Tagged With: Atkins, dairy free, garlic, gluten free, health, low carb, mushrooms, primal, special diet, special diets

My #Whole30 and My Favorite Whole30 Recipes (Low Carb and Paleo)

January 4, 2013 By Karen Sorenson

The last half of 2012 was s struggle with a roller coaster of weight gain and loss.  A reached a point where even though I was still following a low carb diet I was gaining and losing the same 10 lbs.  Very frustrating!  Back in July I started to gain extra weight that wouldn’t come… 

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Filed Under: Chicken, Paleo, Whole30 Tagged With: Atkins, dairy free, garlic, gluten free, health, low carb, mushrooms, primal, special diet, special diets

Roasted Garlic and Butternut Squash Mash (Low Carb and Paleo)

December 10, 2012 By Karen Sorenson

Since mashed potatoes are not an option during the holiday season I’m always looking for substitutes.  This year I tried butternut squash for the first time and I’ve been experimenting with using it in some of my low carb recipes.  One of my favorites was the Butternut Squash “Risotto”.  I decided to add some roasted… 

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Filed Under: Paleo, Sides, Whole30 Tagged With: dairy free, egg free, garlic, gluten free, holiday, low carb, primal, side dish, thanksgiving, Veggies

Spiced Chicken with Spinach and Mushrooms (Low Carb and Gluten Free)

September 28, 2012 By Karen Sorenson

It’s been a busy week for me as I spent most of week traveling for work.  Please excuse me while I play catch up.  The recipe today is featured in the “Low-Carb Friends” section of Low-Carbing Among Friends Volume-2, Page 303.  I was so glad to have been asked to contribute a recipe to this… 

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Filed Under: Chicken, Whole30 Tagged With: garlic, gluten free, health, LCAF, low carb, mushrooms, paleo friendly, primal friendly, special diet, spinach

Slow Cooker Beef Short Ribs (Low Carb and Gluten Free)

September 7, 2012 By Karen Sorenson

I’ve been looking for different cuts of meat to try and the short ribs looked great so I decided to pick up a few pounds.  I am sure glad I did! The short ribs fell right off the bone and they were so juicy and tender.  Sometimes when I cook beef in the slow cooker… 

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Filed Under: Beef, Gameday, Paleo, Whole30 Tagged With: Atkins, crock pot, dairy free, dijon mustard, gameday, gluten free, health, low carb, primal, slow cooker, special diet

Whole30-Day 30 and Italian Beef “Sandwiches”

September 2, 2012 By Karen Sorenson

Whole 30 Italian Beef Sandwiches I have now completed Day 30 of Whole30.  I love the way that I feel after completing the program.  A few people were curious about my experience on the Whole30, so I thought I would summarize my journey with this post. The biggest thing that Whole30 showed me was to… 

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Filed Under: Beef, Gameday, Paleo, Whole30 Tagged With: Atkins, crock pot, dijon mustard, egg free, gameday, gluten free, health, low carb, mushrooms, nightshade free, nut free, primal, slow cooker, special diet

Whole30-Day 29 and Pork Burgers

August 30, 2012 By Karen Sorenson

I have now completed Day 29 of Whole30. I am almost finished with the 30 days of the Whole30 Program, but I am far from finished.  There are several foods that I am allergic (or have a reaction) to and I will need to take more time to figure that out.  I am going to… 

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Filed Under: Gameday, Paleo, Pork, Whole30 Tagged With: Atkins, burger, egg free, gameday, gluten free, health, low carb, nightshade free, nut free, primal, special diet

Whole 30 Meatloaf Recipe

August 29, 2012 By Karen Sorenson

I have now completed Day 28 of Whole30.  It was so great to be back in my kitchen after traveling and going out to eat.  I was glad to be home and to celebrate, I wanted to make a hearty dish so I could forget about all of those hotel/travel meals. My meals for Day… 

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Filed Under: Beef, Paleo, Pork, Whole30 Tagged With: Atkins, egg free, health, low carb, nightshade free, nut free, primal, special diet

Whole30-Days 24-27 and Dijon Mushrooms

August 28, 2012 By Karen Sorenson

I have now completed Days 24-27 of Whole30.  Sorry this is a long post!  Well, once again I was traveling for work and that meant more time away from my kitchen.  I was prepared with my pouches of tuna and wild salmon and picked up some veggies once I arrived.  I was very lucky to… 

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Filed Under: Sides, Whole30 Tagged With: dairy free, dijon mustard, gluten free, health, nightshade free, nut free, side dish, special diet, travel, Veggies

Whole30-Day 23 and “Breaded” Chicken Thighs

August 27, 2012 By Karen Sorenson

I have now completed Day 23 of Whole30.  While on this Whole30 Program, I have been pleasantly surprised with how well spices create a breading like crust on chicken and fish so I decided to try it on some bone-in chicken thighs. My meals for Day 23 were: Breakfast:  Chicken Sausage with roasted zucchini Snack: … 

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Filed Under: Chicken, Paleo, Whole30 Tagged With: egg free, gluten free, health, low carb, nightshade free, nut free, primal, special diet

Whole30-Day 22 and Turnip Fries

August 26, 2012 By Karen Sorenson

I have now completed Day 22 of Whole30. I will be traveling again for work this week and so I did not cook a make ahead breakfast for the week.  The plan was to make an “oatmeal” or a porridge.  I’ll eventually make it after the Whole30 once I’m back in my own kitchen so… 

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Filed Under: Paleo, Sides, Whole30 Tagged With: egg free, gluten free, health, low carb, nightshade free, nut free, primal, special diet, Veggies

Whole30-Day 21 Dijon Chicken Thighs

August 24, 2012 By Karen Sorenson

I have now completed Day 21 of Whole30.  It was so great to be back in my kitchen after traveling and going out to eat.  I was glad to home, but I didn’t really have a plan for what I’d make for dinner.  I had some boneless, skinless chicken thighs that I had to use… 

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Filed Under: Chicken, Paleo, Pork, Sides, Whole30 Tagged With: egg free, gluten free, health, low carb, nightshade free, nut free, primal, special diet, Veggies

Whole30-Days 18-20

August 23, 2012 By Karen Sorenson

I have now completed Days 18-20 of Whole30.  These were the days I was traveling for work so I did not do any cooking.  I tried my best to stay on the Whole30 Plan and it worked out well.  When dinning out at restaurants I had to ask how the food was prepared (oils, seasonings,… 

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Filed Under: Whole30 Tagged With: low carb, travel

Whole30-Days 18-20

August 23, 2012 By Karen Sorenson

I have now completed Days 18-20 of Whole30.  These were the days I was traveling for work so I did not do any cooking.  I tried my best to stay on the Whole30 Plan and it worked out well.  When dinning out at restaurants I had to ask how the food was prepared (oils, seasonings,… 

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Filed Under: Whole30 Tagged With: low carb, travel

Whole30-Day 17 and Pumpkin Chili with Roasted Turnip Fries

August 22, 2012 By Karen Sorenson

I have now completed Day 17 of Whole30.  For some reason I have really felt like making chili and stews lately.  Yes, I realize it is extremely hot in the middle of the South Carolina summer, but I am ready for fall.  Since I am staying away from nightshades right now, I needed to come… 

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Filed Under: Beef, Gameday, Paleo, Sides, Whole30 Tagged With: egg free, fall, football, gameday, gluten free, health, low carb, nightshade free, nut free, primal, special diet, Veggies

Whole30-Day 16 Dijon Pork Tenderloin and Mashed Roasted Cauliflower and Garlic

August 21, 2012 By Karen Sorenson

I have now completed Day 16 of Whole30.  Since I will be traveling this week and away from my beloved kitchen I decided to make a “fancy” meal for dinner.  I think this would make a great holiday or Sunday dinner. This Dijon Pork Tenderloin and Mashed Roasted Cauliflower with Garlic was perfection. My meals… 

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Filed Under: Paleo, Whole30 Tagged With: dairy free, egg free, gluten free, health, low carb, nightshade free, nut free, primal, special diet

Whole30-Day 15 Prosciutto Wrapped Cucumber and Slow Cooker “Apples”

August 20, 2012 By Karen Sorenson

I have now completed Day 15 of Whole30. Things are still going well and I love how I feel on this Whole30 Plan.  I am a little nervous because I will be traveling for work later in the week and I really want to stay on plan.  I will be taking some food with me… 

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Filed Under: Chicken, Paleo, Sides, Whole30 Tagged With: appetizer, breakfast, dairy free, egg free, gluten free, health, low carb, nightshade free, nut free, primal, slow cooker, special diet, sugar free, Veggies

Whole30-Day 14 and Ranch Fries

August 17, 2012 By Karen Sorenson

I have now completed Day 14 of Whole30.  The water I was retaining seems to be going away so it must have been something I ate.  I’m still trying to figure out what exactly is causing the bloat.  It can be so frustrating sometimes doing an elimination diet, but in the end I know it… 

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Filed Under: Paleo, Sides, Whole30 Tagged With: dairy free, egg free, gluten free, health, low carb, nightshade free, nut free, primal, special diet, Veggies

Whole30-Day 13 and Ranch Chicken Skewers

August 16, 2012 By Karen Sorenson

I have now completed Day 13 of Whole30.  I am retaining some weight today and I’m not exactly sure what it is from.  It could be the shrimp or it could be the sauerkraut I’ve been adding to my salads.  If it is the sauerkraut then I could have a problem with FODMAPs.  I really… 

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Filed Under: Chicken, Paleo, Whole30 Tagged With: dairy free, egg free, gluten free, health, low carb, nightshade free, nut free, primal, special diet, summer

Whole30-Day 12 and Pesto Shrimp

August 15, 2012 By Karen Sorenson

I have now completed Day 12 of Whole30.  I had a dream that I made cookies using almond flour and almond butter.  In my dream, I woke up all congested and I was convinced that it was because of the sweetener.  I couldn’t possibly be allergic to almonds!  *Gasp*  Luckily I haven’t tested whether or… 

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Filed Under: Paleo, Seafood, Whole30 Tagged With: dairy free, egg free, gluten free, health, low carb, nightshade free, nut free, primal, special diet

Whole30-Day 11 and Spiced Chicken Thighs

August 14, 2012 By Karen Sorenson

I have now completed Day 11 of Whole30.  I was slightly hungrier today and it seems like I cannot seem to go more than 5 hours without eating.  I also get tired around 3 or 4 PM (just in time for me to workout).  Usually working out helps me feel energized so I push through the… 

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Filed Under: Chicken, Paleo, Whole30 Tagged With: dairy free, egg free, gluten free, health, low carb, nightshade free, nut free, primal, special diet

Whole30-Days 9 and 10 and Rosemary and Thyme Chicken Thighs

August 13, 2012 By Karen Sorenson

I have completed Days 9 and 10 of the Whole30.  Overall I’m still feeling really great.  My hunger is in control though sometimes I’m still afraid that the hunger pangs are going to return and it makes me a little anxious.  I haven’t noticed any itchiness either, but I’m not entirely sure that it is… 

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Filed Under: Chicken, Paleo, Whole30 Tagged With: dairy free, egg free, gluten free, health, low carb, nightshade free, primal, special diet

Whole30-Day 8 and Spinach and Mushroom Chicken Roulade

August 10, 2012 By Karen Sorenson

I have now completed Day 8 of Whole30. When I woke up this morning I wasn’t very hungry.  I eventually made myself some breakfast, but I could only finish half.  I ended up saving the rest for lunch.   It is so nice not having to fight hunger pangs all day and I’m so happy Whole30… 

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Filed Under: Chicken, Paleo, Whole30 Tagged With: dairy free, egg free, gluten free, health, low carb, nightshade free, nut free, primal, special diet

Whole30-Day 7 and Turkey Pesto Meatballs

August 9, 2012 By Karen Sorenson

I have now completed Day 7 of Whole30.  I tried cutting back on snacks today and it feels like I should be snacking especially when I’m sitting at my desk at work.  I need to find something to replace the snacking and so far I’ve been drinking water instead.  I went out to dinner on… 

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Filed Under: Paleo, Turkey, Whole30 Tagged With: dairy free, egg free, gluten free, health, low carb, nightshade free, nut free, primal, special diet

Whole30-Day 6 and Italian Chicken

August 8, 2012 By Karen Sorenson

I have now completed Day 6 of Whole30.  Starting last night I cut out nightshades (except for the small amount that is in my Breakfast Sausage.  I am going to finish up what I have left so it doesn’t go to waste).  The downside to cutting out nightshades is that all my food ends up… 

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Filed Under: Chicken, Paleo, Whole30 Tagged With: dairy free, gluten free, health, low carb, primal, special diet

Whole30-Day 5 and Garlic Peppercorn Chicken Thighs

August 7, 2012 By Karen Sorenson

I have now completed Day 5 of Whole30.  Last time I mentioned starting to notice some itchiness and redness on my arms occasionally.  It Starts With Food, mentions that nightshades (tomatoes, eggplant, peppers, etc.) also can cause inflammation.  I’ve been eating a lot of tomatoes lately so I want eliminate these from my diet as… 

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Filed Under: Chicken, Paleo, Whole30 Tagged With: dairy free, gluten free, health, low carb, primal, special diet

Whole30-Day 4 and Blackened Pork Chops

August 6, 2012 By Karen Sorenson

I have now completed Day 4 of Whole30.  I am starting to notice some itchiness and redness on my arms after I eat.  I’m not 100% sure what is causing this.  I have also noticed some sneezing.  The sneezing could be a symptoms of sugar detox and a sign of toxins leaving the body. My… 

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Filed Under: Paleo, Pork, Whole30 Tagged With: dairy free, gluten free, health, low carb, primal, special diet

Whole30-Day 3 and Spiced Tilapia

August 5, 2012 By Karen Sorenson

I have now completed Day 3 of Whole30.  I’m stilling feeling a bit hungry after dinner/before bedtime, but other than that my hunger issues have been much better.   I finished It Starts With Food. The book was really informative about how certain foods can affect your body and how common diseases can be improved… 

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Filed Under: Paleo, Seafood, Whole30 Tagged With: dairy free, gluten free, health, low carb, primal, special diet

Whole30-Day 2 and Sliders with Mushrooms

August 3, 2012 By Karen Sorenson

I’m now on Day 2 of Whole30.  My cravings for sweets are still in control the only hunger issues I’ve had are at night between dinner and bedtime.  I’m calming those cravings by having grape tomatoes and olives.  I’m trying to stay away from other fruit so I do not create cravings for sweets.  After… 

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Filed Under: Paleo, Whole30 Tagged With: dairy free, gluten free, health, low carb, primal, special diet

Whole30-Day 1 and Roasted Chicken Thighs

August 2, 2012 By Karen Sorenson

If you missed it yesterday, I started doing the Whole30 Program in an effort to get my hunger and cravings under control.  Things are going well so far.  I have not had any cravings for sweets and my hunger has gotten a little better. My meals for today were: Breakfast:  Homemade Breakfast Sausage and sautéed… 

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Filed Under: Paleo, Whole30 Tagged With: dairy free, gluten free, health, low carb, primal, special diet

Whole30-Day 0 and Homemade Sausage

August 1, 2012 By Karen Sorenson

The official Whole30 Program starts today and I’ve seen so many people make the commitment to participate.  I decided to do the Whole30 after struggling with some serious cravings for sweets, hunger, and fatigue issues.  I’ve been eating low carb, but something isn’t right because I’m gaining weight (or staying the same) despite the efforts… 

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Filed Under: Paleo, Whole30 Tagged With: breakfast, gluten free, health, low carb, primal, special diet

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Welcome


Hi, I'm Karen! I follow a low carb and paleo diet as I try and reach my goal of losing 100 lbs. I'm also interested in all things healthy and healing my body through food and lifestyle. Read More

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